Tuesday 4.19.16.13

April 30th same sex partner comp. This is for all levels. Find a partner and sign up here

A. Hang Clean + Clean – 1+1@65%, 70%, 75%, 80%, 85%B1. Back Squat – If you did this last week and you completed all the reps in one set, add 5-10#. If you took multiple sets to complete it try to complete it this week in less sets. If the weight was too heavy and you had to lower it try to complete what you did last week in less sets.B2. Back Rack Step-Up – 4 sets of 6-8 each leg. If you completed all the prescribed sets at the prescribed weight then add 5#. Take your max weight you did on your weaker leg and figure out your predicted 1RM. Then take 80-85% of that weight and do 4 Sets of 6-8 reps on each leg. Rest :30 sec between legs, rest :60 sec between sets.C. WOD
AMRAP 12
Run 200
10 Power Cleans
50 Dubs, :30 sec accumulated dubs or 50 singles

Alpha – PC@115/80
Bravo – PC@95/65
Charlie – PC@75/55
Delta – PC@65/45 or KBS if you are new to crossfit

Cleans: 95, 100, 110, 115, 125
Back squats: accumulated 16 in singles @ 190# with about 45 secs rest in between. These continue to be very tough for me, depth questionable on some, and they take forever.
WOD: 4ish rounds with 80# cleans (the easiest part for me). Runs were slow, dubs were a disaster. Did what I could in 30 secs – 1 min, which was 30, 20ish, somewhere in the low teens, then barely 10. Frustrating.
Extras: 4 sets of 8 BTN OH press from yesterday @ 60# (5 lbs up from last week), then got my 21 TTB in 2 sets! (12, 9). I’ll go up to 25 next time and try to get those in 2 sets

cleans – 70,75,80,85,95,100 – next time will start at a higher weight
BR step-up – first time I did these they were horrible 55#, today – 7 reps each leg @ 70 – I think I can push myself more next time – felt more balanced.
WOD – 4 rounds – cleans @ 70, 50 DUBS each round

Clean complex: 80, 87, 93, 100, 106 – felt awkward since I haven’t done them in awhile. Pretty rusty.
Back squats: 130#. Supposed to do my 1 set of 16 reps bit split it up into 4 x 4. Next week will hopefully increase the reps per set.
Wod: did :45 AB and 10 burpees instead of the run and dubs. 5 + AD and 1 clean.

Extras: c2b chin ups. Trying to complete 5 sets of 9 but after taking 2 weeks off, I’m still struggling to get there. Last week did 8,7,8,8,8. Today I did 8, 7, 7, 7, 7.

Clean complex: 75-95 Felt really good on these.
Back Squats- 135#- did 16 reps in mostly singles and didn’t get to full depth on the first 8 b/c was scared wouldn’t be able to get back out. Guess I need a longer warm up (even with full cleans beforehand?). Didn’t get to BR step ups b/c of time.
WOD: Not great- 4 rounds I think? Run was slow, PC @55 were fine, but dubs were a mess. Need to get myself a better rope.